A lesson that all of you will love to get involved in. Simple yet unique and can be done inside your own gym. A training partner would be great but not necessary. I experimented on this lesson myself the other day along with a friend of mine whom by the end could no longer stand.
Similar to last week’s lesson program that I introduced, The Tonne Up, this to focuses on cardio and both upper and lower body muscle groups however, has a nasty little twist.
Equipment
One boxing bag (off its hanger)
One mat
Gloves and pads
If without partner you will require an additional boxing bag
Set up
If using a gym then mark out a clear area as long as you can make it, I had an area about 30 metres long.
Place a mat and boxing bag at one end with the additional bag and pads the other end. If without a partner try to have the additional bag hanging at far end.
This program is broken down into two stages:
Stage One
If alone the aim is to carry the loose boxing bag in the fireman's carry position (this activity will act as the time keeper for the rest of the workout). Your role is to carry the bag the whole length of the area you marked out; here you can start with two complete sprints (to top and bottom counts as one). On your return, step straight into the next exercise or tag your partner who takes over responsibility of the bag. (To make it even more interesting aim to never allow the bag to touch the floor or any walls, as this leads to fines).
Each time you visit this activity try mixing it up, here are some ideas;
- As you run the length lift the bag over your head from one shoulder to the other remember don't drop it or touch the walls.
- Every 5 metres, lunge to the floor and/or as each knee touches the floor stand the bag up and swap shoulders and stand back up again, Keeping your back straight
- Walk the length however with every step you can complete a full squat Thighs parallel to the ground.
- Finally try halving or quartering the route, each time you reach these points turn round and run back. Continue this until you have completed the whole route as one.
Stage Two
On completing each running exercise, you enter the sparring or fighting stage. Remember that you have had your gloves on the whole time.
If alone you can use the additional boxing bag (hanging up) and complete a minute sparring. You can focus on you specific MA striking techniques or shadow box. (Gradually build yourself up to 3 minutes, so to prepare you for an actual round)
Or, if you have a partner involved complete a pad session. This can also act as a rest period for the person on the pads. Rotate round when your mate has finished running with the bag.
Remember we need short sharp change over drills and between each exercise, No Stopping!!! Continue this lesson until you have at least completed a minimum of 4 bag and sparring/fighting workouts.
This lesson will absolutely burn your legs with every muscle being used calves, quads, hamstrings and lower back (core muscles).
I have designed this program so as to strengthen your lower muscle groups which reflect the muscles used when grappling, side stepping, take downs and to aid picking yourself up. It is also a massive hit on your cardio.
Trust me this will absolutely kill your legs and burn your heart and lungs; if you really want to know what it's like to fight several rounds in the ring then crack on! It will put you through your paces and under pressure and really make you focus on your stance and specific MA striking techniques, good luck!